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Beginners Guide - 90 Days to Fitness

Article published in Muscle & Fitness HERS. Copyright Muscle & Fitness HERS.   Fighter Diet Beginners Guide - 90 Days to Fitness  Fighter Diet Beginners Guide is designed with the completely out of shape person in mind, but with empathy for those who need a more gentle entry into a healthier lifestyle. If you follow her at all, you know Pauline is a tough, no-nonsense type of trainer and fitness educator, who tells it how it is. She also recognizes “how it is” for some people means baby steps are more effective than giant leaps.  Base jumping off a cliff to better health isn’t meant for everyone. Some of us prefer to gear up some repelling equipment, and ease our way down to the valley of fitness. Every “body” is different, and so is every mind. So how do you

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Sagittarius Horoscope for Saturday, July 11, 2015

Saturday, July 11, 2015 - Oddly enough, paring back your plans may be the secret to your current satisfaction. The bottom line is the less you do today the more you will enjoy yourself. Perhaps a mellow camping trip would make your heart happy. Or even a simple nature walk with someone special could be enough to revitalize your perspective. Just remember, deep joy is possible when you're not distracted by too many things that ultimately won't matter in the long run.

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28 Days to Six-Pack Abs Workout Program

First up is the diet. This will become your most important component because it takes the most discipline, and if you’re not getting rid of the fat and water, then your abs are going to seem more like a two-pack. With the diet, don’t drastically cut carbs, instead burn them. Keep carbs constant until your abs are truly ready to be seen, then a quick cut will rip out the final drops of water. This is the biggest mistake I’ve seen, dropping carbs too fast and too much, which reduces energy and forces “skinny fat” syndrome instead of good fat burning. Increase your protein to 50-60 additional grams per day and amino acid intake to 10-20 grams per day of supplementation; do this while increasing your veggie intake, so that you can get your calorie count where it needs to be to shed the excess poundage. To reduce excess water weight, add natural diuretic-based products that have dandelion and green tea extract and uva ursi and cranberry. Also, make sure to hit a fat burner that cooperates with your gut, and keep tabs on your indulgences. When you’re out, resist the urge to consume heavy or sugary drinks and fatty foods.

6 Testosterone Boosting Foods

Get back to building muscle and burning fat with these t-boosting power foods.

I Am Not a Weight Lifter

It’s equally impossible to nail him down on a general chest workout, since the exercises, the order in which they’re performed, and the number of reps and sets is constantly changing. Maybe he can tell you what he did in his last chest workout; there aren’t a lot of straight answers with Greene. Most of the explanation is going to be about his mental state and how he hopes other weight trainers are thinking and little to none of the usual nuts-and-bolts, three-sets-of-10 palaver.

America's Hot Girls of the Gym: 3

ANGT (America's Next Great Trainer) presents the 3rd installment of America’s Hot Girls of the Gym. We hit gyms across America to catch some of the hottest, fitttest girls in action. In this 3rd series, we pick up where we left off by showcasing those fit and sexy ladies who have put their time in at the weightroom to build a rockin' physique. So check these hardbodies out and get inspired to build your own masterpiece in the gym.

Back on Track

In 2008, FLEX editors undertook a rather daunting task, journalistically speaking —they gathered to choose the 20 bodybuilders who, in their estimation, represented the best back development of all time. The list was stacked with greats, from Ronnie Coleman and Dorian Yates at the top of the heap to Melvin Anthony and Albert Beckles snagging the final two spots. You could argue vociferously for a favorite who didn’t make the list (and have a valid point), but all told, no one could debate the quality of the final 20. They were giants in a sport that boasts more than its fair share of larger-than-life physiques.

40 Laws Of Lean -

Unfortunate newsflash: You really have no control over the rate at which you lose fat. There are a lot of different individual metabolic and environmental factors at play and, as of yet, we don't fully understand them all. Don't get obsessed with losing 1-2 pounds a week. Instead, focus on actions that are under your control. Stick to your diet and training plan, focus on being consistent, and train with intensity. Train hard, eat right, and the fat loss will come.

28 Days to Lean Meal Plan

You'’re training hard every day with your program, going heavy on the weights and sweating up a storm with cardio. Newsflash: While that'’s critical to your ultimate success, that'’s just not enough for you to lose the fat you want to.To reach your get-lean goal, you must also follow a get-lean diet. Why? Even if you work out hard for an hour every day, that still leaves 23 more hours for you to wreck all your hard work in the gym with just one slip-up: a measly handful of chips, a beer with the guys or a burger at lunch. Diet is a huge, so to speak, part of the fat-loss equation. It's the backbone of your entire plan, the foundation of a hard body.Bodybuilding nutrition consultant Jim Juge says nutrition determines your success or failure, plain and simple. "The diet is 65% of what you need to get in shape,"” he says. Juge would know, as he'’s helped countless dedicated people reach their goals, from achieving their best body ever to placing first in bodybuilding competitions.You've got 28 days to get to your goal, so we've recruited Juge to help you every step of the way. He'’s adapted a traditional bodybuilding competitor's diet for a non-competitor (that means you!) who wants to look his best, shedding as much fat as possible in a very short time.

Four-Week Program for a Shredded Summer Body

In the other sessions, there are elements of traditional bodybuilding and CrossFit intermingled. A lot of guys who have been following a traditional body-part split might balk at these CrossFit elements. They’ll say they don’t want to do exercises like toes-to-bar and kipping pullups. “Can I swap it out for something else?” they’ll ask. Yes—if you honestly can’t do the moves listed. But you need to at least try everything listed. If you can’t do it, then scale it back a little, either by lightening the load or cutting back a few reps. But don’t look for an out with every move that makes you uncomfortable. If you start swapping out everything, you might as well just ride a bike every day. You could, in theory, burn the same number of calories that way— you’d lose muscle, lose strength, and essentially become a lesser version of yourself. So don’t start down that path. If you knew a better way to get ripped, then you probably wouldn’t be reading this. Just know that Brad Pitt, Chris Hemsworth, and Chris Pratt all did a version of the program you now hold in your hands. You can do what they did if you attack this thing with purpose.

7 Best Moves for Crazy Obliques

Want the tapered waistline of a fitness model? Streamline your sides with these can’t-miss moves for obliques.

The Complete 4-Week Beginner's Workout Program

In the fourth and final week of the program, you’ll train four days in a four-way split that hits each bodypart just once (except for calves and abs, which are each trained twice). Four-day splits are common among experienced lifters because they involve training fewer bodyparts (typically 2–3) per workout, which gives each muscle group ample attention and allows you to train with higher volume. As you’ll see, chest and triceps are paired up, as are back with biceps and quads with hamstrings, each a very common pairing among novice and advanced bodybuilders. Shoulders are trained more or less on their own, and you’ll alternate hitting calves and abs — which respond well to being trained multiple times per week — every other workout. No new exercises are introduced in Week 4 so that you can focus on intensity in your workouts instead of learning new movements.


After completing a mass phase and moving on to a cutting phase, adjust the ratios according to the 3-2-1 rule: 3 g of carbs per pound of bodyweight on day one, 2 g per pound of bodyweight on day two and 1 g per pound of bodyweight on day three. Repeat this cycle as long as necessary to etch in the details. This cutting phase lowers calories and glycogen stores to burn bodyfat without resorting to extreme low-carb diets, which lead to a loss of muscle mass. #3 - MUSHY CARBS ARE BEST FOR MASS Soft-textured carbs (fast-acting high-glycemic carbs) such as Cream of Rice, Cream of Wheat, mashed potatoes, white bread and fat-free baked goods are ideal for mass building. A soft texture expedites digestion, which in turn increases insulin levels. Insulin-infused carbs reverse muscle breakdown and help to drive amino acids--the building blocks of mass--into muscle tissue.

The Fix For Lagging Hams

This year I decided I would do something I always thought of, but never tried.  I’ve decided to try training quads and hams on consecutive days. I know you might be thinking, “you’re hams are activated when training quads so it would be too much.”  Bullshit.  When you train chest, your back is activated but lots of people train chest and then back on the next day.

The 5 Best Deadlift Variations

Choose the deadlift(s) that work best for you and start building full-body strength.

20-Minutes to Massive Legs Workout

I am sure that you have heard it all before. To get the complete physique that you want, working your legs hard is a necessity. The legs make up the largest part of your body and carry a ton of muscle. If you skip leg day, you are missing out on a ton of growth potential. Not too mention the large hormone release (testosterone, growth hormone), fat burning enzymes and caloric burn that come with working your legs. Leg day is also the toughest day of the week. It takes high volume, high reps with heavy weight, and mental toughness to get through a true leg routine that gets results. This also means that time becomes a factor. When we are pressed for time we tend to skip the hard stuff. We will fit in our chest and arm workouts since these are the show muscles and skimp on the legs. This is a huge mistake and it can be fixed. You can still get a solid leg workout in 20 minutes. With the right routine you can blast the legs in a short amount of time. There are four primary areas of the legs that need to be hit hard; the quads, glutes, hamstrings and calves. The key to a good leg routine is to use exercises that hit all those areas so no muscle fiber is left untapped.

How to Build Shoulders Like Vin Diesel

Because the joints in the shoulder are very mobile, they’re more susceptible to injury than other body parts , especially when you’re pressing heavy weights. Warming up properly so that the shoulders are pumped and well-prepared for heavier training to come cuts down your risk of feeling something pop or strain. That’s why we want you to follow the warmup we’ve included before the real lifting begins. It’s also why we put traditional meat-and-potatoes muscle-building moves like the military press later in the workouts. Yes, the exercises you do beforehand might fatigue you and limit the weight you can use on these lifts, but you’ll make it up in short order as you adapt.

The Fiber Question

Should training target different fiber types?

The Worst Mistakes You're Making with Your Protein Intake | Eat This Not That

A “complete protein” is one that provides all nine amino acids essential to life. Unsurprisingly, complete proteins are best for weight loss and muscle growth because amino acids are instrumental in both. Varying your protein sources will ensure you’re getting all nine. Plus, you’ll also get the fiber, vitamins and other nutrients that prevent disease, spur weight loss and grow muscle. It’s just like you learned in elementary school: Aim to eat a variety of leafy greens, legumes and brightly colored fruits and vegetables each day, along with any meat or fish sources. Make sure to include some of the foods that work double duty for your healthy and weight loss goals: legumes, which have been shown to speed weight loss and lower cholesterol; yogurt, the vitamin D and calcium in which combine to maximize waist shrinking; and nuts like almonds, which contain L-arginine, an amino acid that has been shown to increase fat burning during workouts.

More Inspiration from WWE Star John Cena

You can always count on John Cena to help you stay motivated . Short and straight to the point, The Champ doesn't pull any punches. In his latest post, Cena stresses the importance of hard work and determination. "Everyone wants to be at the top. But it means nothing if you're put there, it's the climb that matters. #NeverGiveUp." Words to live by every time you hit the iron.

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Strength Exercises for Obstacle Course Races

Last fall, Spartan pro David Magida opened Elevate Interval Fitness (, a boutique group training facility in Washington, D.C. To build prelaunch hype, he began conducting an OCR training program in Rock Creek Park, the city’s sprawling 1,700-acre wilderness. The class proved wildly popular, attracting lawyers, politicos, and other pros for 90-minute sufferfests of hauling sandbags up hills, running off-trail and through streams, and crawling under picnic tables.

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Six-Pack Abs in Six-Weeks: A Summer Weight Loss Program

Want to get ripped abs? It might seem impossible. But with MEN'S FITNESS Six-Pack in Six Week program, even you can have a washboard stomach. Don’t believe us? Try it for yourself with our day-to-day guide of exercises. Combine some of the classic moves that you already do, with moves you didn’t know you should be doing, the only gear you'll need are dumbbells, a pullup bar, bands, and a bench.

8 Weeks to TREEmendous Legs

Since many lower-body muscles span two joints, they play a role on each joint and are involved in both isolated and multi-joint movements. For example, your main quad muscle, the rectus femoris, works across the hip and knee on the front (anterior) side of your body. This partially explains that they sometimes don’t fire during certain portions of the squat movement and why some good leg extensions may help your ailing legs. Several muscles in the body need to be attacked in a few different exercises to ensure they’re completely blitzed. And this is just the beginning.

7 Exercises Made More Popular By CrossFit

Read on for a few of the exercises that CrossFit made more popular. And while these moves have existed for a long time, you can thank this fitness trend for putting them into commercial gyms across the world. 

Five Ways to Make Your Push Up More Productive

5. Push The Ground Away From You Instead of pushing yourself off the ground, think of pushing the floor away from you. This force production translates into full body tension and creates a bracing effect throughout the whole body. By pushing the ground away from you, you’ll use more muscles making the push up more of a full body exercise.

How To Look Better In Your T-shirt

While attacking the large muscle groups in your upper body—your back, chest, shoulders—is obviously important, the key to looking great in a t-shirt is in the finer details. In other words, it’s all about targeting the little muscles within the bigger muscles. For instance, your biceps are comprised of two parts—the biceps brachii (at the top of your shoulder) and the brachialis—which starts a bit lower down and helps you bend your elbow.) Many people only focus on the former, but targeting the smaller component of the biceps — the brachialis—adds the extra level of detail. That’s why we included the Hammer Curl in this routine. Turning your palms to face each other makes your brachialis muscle do more work. 10 Different Ways to Do a Curl >>>

Protein Cycling for Compensatory Growth

Protein change theory states that in order to see an impact from increasing protein intake, you have to increase protein to a sufficient extent beyond what is habitually eaten. The average change in habitual protein intake in studies showing higher protein to be effective was +59.5% above normal versus +6.5% above normal in studies showing no ef ect of increased protein. In other words, increasing protein intake by ~10% will do nothing for you. Increase it by at least 50%, however, and you will see an increase in protein deposition. Another thing that we can gather from protein studies is that just because you are eating a relatively high amount of protein already doesn’t mean you’re getting all the anabolic potential from that protein. Your body will adapt to high protein intake by increasing the amount of protein you lose each night. If this were not true, you would continue to grow and grow just from protein alone.

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6 Simple Moves to Tack on More Tri Size

Triceps, or “back arms” as they are referred to in the pen, are not only key to pressing big weights but they are also crucial to creating an aesthetically pleasing physique. Like anything in the weight room, building big triceps isn’t rocket science, it just takes a plan and a willingness to work hard.

Creatine 101: Facts To Fuel Your Bulk

Creatine  is an organic acid and is known as phosphocreatine in the human body; it's generally found in muscles. Cells use creatine as a fast-acting, but limited source of energy. It's the first line of defense for when cells need immediate energy during a workout; that energy is called ATP (adenosine triphosphate).;Creatine gets used before muscles turn to glucose and fatty acids for fuel.  Providing your body with an extra source of energy means that your muscles can handle a few more reps at the gym before succumbing to fatigue.

8 Gold's Gym Trainers' Go-To Bodybuilding Workouts

“The key benefits to our workouts is diversity in training principles while maintaining a strong sense of exercise science. Utilizing the foundation of effective body building can be translated for nearly all fitness goals though the increase of lean muscle mass which will benefit in both metabolic rate as well as increases in strength and athletic performance,” says Jeff Na, vice president of fitness at Gold’s Gym.

Acting Debut: Fly to Boston for a Walk-On Role in a Movie Starring Dwayne Johnson and Kevin Hart from Central Intelligence

If Only wants you to go behind-the-scenes and has set you up to film a role in the new action comedy, “Central Intelligence.”  The film stars Dwayne Johnson and Kevin Hart and is directed by Rawson Marshall Thurber.  The story follows a one-time bullied geek who grew up to be a lethal CIA agent (Johnson), coming home for his high school reunion.  Claiming to be on a top-secret case, he enlists the help of the former “big man on campus” (Hart), now an accountant who misses his glory days.  But before the staid numbers-cruncher realizes what he’s getting into it’s too late to get out, as his increasingly unpredictable new friend drags him through a world of shoot-outs, double-crosses and espionage that could get them both killed in more ways than he can count.

Sweeten Your Morning: Blueberry Ricotta Waffle Sandwich

Ricotta cheese isn't just meant for Italian food, upgrade your basic waffle with these ingredients.


Twelve trained men underwent two weeks of supplementation with either betaine (1.25 g twice per day) or a placebo. Following a two-week washout period (taking neither betaine or placebo), subjects switched groups. Those that were taking betaine began taking a placebo and vice versa. Before and after each two-week period, subjects did a workout session. Circulating GH, IGF-1, cortisol, and insulin were measured. Muscle biopsies were taken from the quads and analyzed for signaling proteins (Akt, p70S6k, AMPK). Betaine supplementation produced a near significant increase in GH and significantly increased IGF-1 levels. Not only that, betaine also significantly decreased cortisol levels. There was no difference in insulin levels. As for signaling proteins, betaine increased resting total muscle Akt (anabolic). Betaine potentiated phosphorylation of Akt (anabolic) and p70S6 k (anabolic). Phosphorylation of AMPK (catabolic) decreased during both treatments, which is a good thing. Betaine supplementation at about 2.5 grams per day enhanced both the anabolic hormonal profile and the corresponding anabolic signaling in muscle tissue.

Top 5 Assistance Exercises for the Bench Press

Casey would do extremely heavy pullover/tricep extensions. With the bar on the ground behind his head, he would pullover the weight and then do a tricep extension. Casey would perform 5-6 sets of 3-5 reps. His best in this lift was 365 lbs. for 3 reps!

Weight Loss Success Story: Shedding Ounces

Now that he's succeeded in his weight-loss goal, Samora is switching his focus from triathlons to weightlifting. In fact, in an effort to give back, he became a certified trainer and even runs his own classes at Fitness Never Sleeps. “If you can help one person with your story, I feel like it was a success and that’s part of the reason why I started coaching,” he says.

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5 Tips to Kinky Sex You Can Actually Pull Off

If you want to spice up your relationship with out-of-the-box sex, proceed with caution. Here’s how to master freaky for the first time.

8 Best Supps to Aid Muscles and Joints

Wear and tear is inevitable not only with age but lifiting. Placing heavy loads on your body, specifically your joints will trigger inflammation and possible joint pain. Going lighter may prevent both from happening, but ultimately it won't produce any gains. Even if you have a sound diet, you may be lacking essential nutrients, which work to subside the inflammation and pain.

Personal Trainer Business Plan

You’re a trainer. But what is your goal? When I meet with trainers it’s the first question I ask, and it’s amazing how many don’t have a very concrete vision that goes beyond "help people" or "get into the magazine." Write out your plan and include the step-by-step vision. You should know the goal for tomorrow as well as where you want to be 5 years from now. The vision can change, but creating one is essential. What do you want to do differently and what problems do you solve? If you only do one thing, this will be a game changer.  

The 8 Most Underrated Fat-Loss Tips -

No, he means a veggie in place of a complex carb. Look up ketogenic dieting. When you drop all the carbs that spike your insulin from your diet (so only veggies, proteins, and fats (like avocado) left), you teach your body to utilize fat as the main source of energy. But you have to up your fats otherwise you will be very lethargic. I'm already down 13 lbs in a couple weeks doing this (and I am NOT miserable), and I have had cheat meals. There is always a science. Do the needed research before you through a technique out. (Not saying that is what you were doing, just saying) Also, check into Paleo. :)

Aloha to Gains: Hawaiian Chicken Kabob

Use pineapple and a low-carb sauce to take a vacation from dry chicken.

The All-Out Kettlebell Workout

If your fitness goals include burning fat and building muscle then this kettlebell workout is a great addition to your strength and conditioning routine. Designed by Mike Stehle of the Training Room Online , this high octane kettlebell workout will slash fat and improve aerobic and muscular conditioning virtually anywhere. Boost muscular strength and endurance extremely fast with 1.4 km of running and 140 reps of full body kettlebell exercises.

The one rule of the Pre-Party Pump

We present the Men’s Fitnes s Pre-Party Pump, a workout specifically engineered to maximize blood-flow to your muscles in those desperate minutes before your buddies pick you up. Because remember, for the man staring back at you in the foggy bathroom mirror, it’s not about how much you can lift. It’s about how much you look like you can lift.

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